Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Fruits
  4. Coconut
  5. Compare
  6. Coconut vs. Prunes

Coconut vs. Prunes — In-Depth Nutrition Comparison

Compare

A recap on the differences between coconut and prunes

  • Coconut has more manganese, iron, selenium, and copper; however, prunes are higher in vitamin K, vitamin A, vitamin B2, vitamin B6, and potassium.
  • Coconut covers your daily saturated fat needs 148% more than prunes.
  • Prunes contain 34 times less selenium than coconut. Coconut contains 10.1µg of selenium, while prunes contain 0.3µg.
  • Prunes have less saturated fat.
  • The glycemic index of coconut is higher.

Food varieties used in this article are Nuts, coconut meat, raw and Plums, dried (prunes), uncooked.

Infographic

Coconut vs Prunes infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 4.2% 31% 91% 145% 30% 48% 2.6% 196% 55%
Prunes
Prunes
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 13% 65% 35% 94% 12% 30% 0.26% 39% 1.6%
Contains more IronIron +161.3%
Contains more CopperCopper +54.8%
Contains more ZincZinc +150%
Contains more PhosphorusPhosphorus +63.8%
Contains more ManganeseManganese +401.7%
Contains more SeleniumSelenium +3266.7%
Contains more MagnesiumMagnesium +28.1%
Contains more CalciumCalcium +207.1%
Contains more PotassiumPotassium +105.6%
Contains less SodiumSodium -90%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 11% 0% 0% 4.8% 17% 4.6% 10% 18% 12% 0% 0.5% 20%
Prunes
Prunes
7
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 2% 0% 13% 8.6% 13% 43% 35% 25% 47% 0% 149% 3%
Contains more Vitamin CVitamin C +450%
Contains more Vitamin B1Vitamin B1 +29.4%
Contains more FolateFolate +550%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +79.2%
Contains more Vitamin B2Vitamin B2 +830%
Contains more Vitamin B3Vitamin B3 +248.5%
Contains more Vitamin B5Vitamin B5 +40.7%
Contains more Vitamin B6Vitamin B6 +279.6%
Contains more Vitamin KVitamin K +29650%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Coconut Prunes DV% diff.
Saturated fat 29.698g 0.088g 135%
Manganese 1.5mg 0.299mg 52%
Fats 33.49g 0.38g 51%
Vitamin K 0.2µg 59.5µg 49%
Iron 2.43mg 0.93mg 19%
Selenium 10.1µg 0.3µg 18%
Copper 0.435mg 0.281mg 17%
Carbs 15.23g 63.88g 16%
Fructose 12.45g 16%
Vitamin B2 0.02mg 0.186mg 13%
Vitamin B6 0.054mg 0.205mg 12%
Potassium 356mg 732mg 11%
Fiber 9g 7.1g 8%
Vitamin B3 0.54mg 1.882mg 8%
Calories 354kcal 240kcal 6%
Zinc 1.1mg 0.44mg 6%
Phosphorus 113mg 69mg 6%
Folate 26µg 4µg 6%
Vitamin A 0µg 39µg 4%
Vitamin C 3.3mg 0.6mg 3%
Calcium 14mg 43mg 3%
Monounsaturated fat 1.425g 0.053g 3%
Protein 3.33g 2.18g 2%
Magnesium 32mg 41mg 2%
Starch 5.11g 2%
Vitamin B5 0.3mg 0.422mg 2%
Polyunsaturated fat 0.366g 0.062g 2%
Sodium 20mg 2mg 1%
Vitamin E 0.24mg 0.43mg 1%
Vitamin B1 0.066mg 0.051mg 1%
Weight per 100 calories 28g 42g N/A
Unsaturated / Saturated Fat ratio 0.06 1.3 N/A
Net carbs 6.23g 56.78g N/A
Sugar 6.23g 38.13g N/A
Choline 12.1mg 10.1mg 0%
Tryptophan 0.039mg 0.025mg 0%
Threonine 0.121mg 0.049mg 0%
Isoleucine 0.131mg 0.041mg 0%
Leucine 0.247mg 0.066mg 0%
Lysine 0.147mg 0.05mg 0%
Methionine 0.062mg 0.016mg 0%
Phenylalanine 0.169mg 0.052mg 0%
Valine 0.202mg 0.056mg 0%
Histidine 0.077mg 0.027mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 33% 15% 47%
Protein: 3.33 g
Fats: 33.49 g
Carbs: 15.23 g
Water: 46.99 g
Other: 0.96 g
Prunes
Prunes
2
2% 64% 31% 3%
Protein: 2.18 g
Fats: 0.38 g
Carbs: 63.88 g
Water: 30.92 g
Other: 2.64 g
Contains more ProteinProtein +52.8%
Contains more FatsFats +8713.2%
Contains more WaterWater +52%
Contains more CarbsCarbs +319.4%
Contains more OtherOther +175%

Fat Type Comparison

Fat type breakdown side-by-side comparison
94% 5%
Saturated fat: Sat. Fat 29.698 g
Monounsaturated fat: Mono. Fat 1.425 g
Polyunsaturated fat: Poly. Fat 0.366 g
Prunes
Prunes
1
43% 26% 31%
Saturated fat: Sat. Fat 0.088 g
Monounsaturated fat: Mono. Fat 0.053 g
Polyunsaturated fat: Poly. Fat 0.062 g
Contains more Mono. FatMonounsaturated fat +2588.7%
Contains more Poly. FatPolyunsaturated fat +490.3%
Contains less Sat. FatSaturated fat -99.7%

People also compare

Coconut
Coconut vs Chestnut
Chestnut
Coconut
Coconut vs Cashew
Cashew
Coconut
Coconut vs Almonds
Almonds
Prunes
Prunes vs Plum
Plum
Prunes
Prunes vs Dried fruit
Dried fruit
Prunes
Prunes vs Quince
Quince

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Coconut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170169/nutrients
  2. Prunes - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168162/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.